Everyone is born to run, but running is also the most "uneasy" sport.
"Does running hurt your knees?" "Does running make your calves thicker?" "Does running make you lose muscle?" "Does running make your skin rough?" and a series of questions.
Take a walk, it seems quite disturbing!
"Good running posture can not only improve running economy, save energy, increase pace, but also prevent and reduce running injuries!" The coach will tell you this, let you train scientifically and start moving first!
Then the question comes. In addition to having professional coaches to help runners evaluate their running posture in daily life, in what other ways can we evaluate ourselves?
Nowadays, runners basically wear watches and heart rate belts or running dynamic sensors (also known as "mung bean sprouts"). We can evaluate our running form through detailed analysis of the data of "Mung Bean Sprouts".
will next use the running posture parameters in the Garmin watch to analyze the meaning of each data.
1. Cadence
Cadence refers to the number of times your feet touch the ground per minute. Cadence multiplied by stride length equals distance (distance per unit time is speed)
As shown in the figure below
If your cadence is greater than 185/min, it means that your cadence is faster than 95% of runners; if your A cadence between 174 and 185 steps/min means that the cadence is faster, faster than 70% of runners. If your cadence is lower than 151 steps/min, it means that your cadence is too low and you need to train faster. Cadence.
Take a look again. Each piece of data has a corresponding color. For example, purple means the fastest cadence; blue means the cadence is fast; green means the cadence is at an intermediate level; and red and orange are warning colors!
The picture below is the data of a runner. His average cadence is 176 steps/min, which is in the blue area between 174 and 185 steps/min, which is faster than 70% of runners.
2. Landing time
Landing time refers to the total time from when the foot touches the ground to when it leaves the ground. The length is only a few hundred millimeters!
Landing is an important period for landing cushioning, storing elastic potential energy , and exerting force to obtain ground reaction force. Once the landing time is too long, on the one hand, the speed may be too slow, and on the other hand, the running efficiency is relatively low.
The touchdown time of ordinary runners may be 300 milliseconds. Most amateur runners can reach a relatively good level of 220-240 milliseconds. The touchdown time of elite runners can be controlled within 200 milliseconds, or even reach 150 (or shorter) milliseconds!
As shown in the figure below
The runner's touchdown time is 258 milliseconds, which belongs to the 30% of runners with a longer touchdown time.
time extension, under normal circumstances, in addition to slower speed, it also means slow cadence.
has a larger stride length and a longer time in the air. When landing, it will take longer to buffer and push off the ground, which will cause a braking effect. At the same time, we adapt to speed up the pace and reduce the time in the air, which can reduce the landing time.
3. Vertical amplitude and vertical ratio
Vertical amplitude is actually the height of flight. Running is a sport in which both feet alternately step forward. At the same time, if the altitude is too high, it will cause a lot of unnecessary power loss. Therefore, in the parameter of running posture vertical amplitude, the smaller the requirement, the better. If it is less than 6.1 cm, it is called an excellent runner!
gives an example: Most mass runners are between 7.5 and 8.6 centimeters. In the figure below, the average vertical amplitude of this runner is 7.7 centimeters, which is within a reasonable range. However, if the vertical amplitude is greater than 8.7 cm, runners need to pay attention to determine whether the center of gravity fluctuates too much and the running technique is laborious. The
vertical ratio is equal to the vertical amplitude divided by the stride. The smaller the fluctuation of the center of gravity and the larger the stride length, on the one hand it means faster speed, and on the other hand the running posture is smooth and light!
Therefore, the lower the vertical ratio, the smaller the consumption and the greater the benefit.
If the vertical ratio is less than 6.1%, it is an excellent runner, but if it is greater than 8.7%, it needs attention! Is there a phenomenon of jumping and running?
4. Landing balance
Landing balance refers to the balance of the feet landing time.Many times runners are confused when they see this data and don't know how to evaluate its standards.
We use the difference between the left and right feet to be within 50.5%, that is, compared to 50%, as the central axis. The proportion exceeding the central axis is added to the proportion less than this line. If the obtained data is less than 1%, then the left and right feet is balanced.
For example, as shown in the figure below
compared to 50%, the left foot decreased by 0.2%, the right foot increased by 0.2%, the sum of the difference between the left and right feet is 0.4%, which is less than 1%, which means that the left and right feet of this runner Basic balance!
It should be noted that according to 50% being the central axis, if the sum of the difference between the left and right feet is between 1% and 3% or more than 3%, then attention needs to be paid. Imbalance between the left and right feet can easily cause pain, and the risk of injury is extremely high. !
5. Summary
In addition to understanding ourselves through our own situation, we also refer to sports data to analyze ourselves in a deeper way. Of course, the data is only a reference value. During exercise, we listen more to the voice of the body through body sensation and heart. The data gives us additional polish!
Know yourself and the enemy, and you will never be defeated in a hundred battles! Do you understand it?
Reference:
"Injury-free Running Method"
